Submitted by Dr. Chris Kleather
UnitedHealthcare Medicare & Retirement of Ohio
How’s your balance? Have you tripped and fallen lately? What about your bones?
Falls and bones are something none of us thought about when we were younger. We didn’t have to. Our balance was good, our bones were strong, and we assumed the only way we’d end up on the ground was if we chose to be there.
Fast-forward to the older version of ourselves. Both women and men begin losing bone density and mass as we age, which may make us more susceptible to bone-related conditions and injuries. According to the U.S. Centers for Medicare and Medicaid Services (CMS), falls are a leading cause of injury among older adults, often resulting in fractures and other serious health issues. With many older adults wanting to live independently as long as possible, good overall health is crucial. Maintaining strong bones and preventing falls may help. The key to living independently is to keep your bones healthy and your body upright.
Know Your Numbers – CMS recommends women 60 or older receive a bone density scan, also known as a DEXA bone scan, as bones change due to menopause and decreases in estrogen. The bone scan measures the mineral content, particularly calcium, to determine bone density. Based on the results, providers may recommend treatments. This test is generally covered under Medicare and other health plans.
Understand Your Risks – While bone density naturally decreases over time, the amount, speed and impact of loss may be slowed, so take stock of what you eat and drink, and how much you exercise and move. Also, review your family’s health history to help determine what health conditions may be hereditary. Be sure to share this with your physician.
Eat Right and Exercise – Consider including foods high in Vitamin D and calcium as part of a well-balanced diet. Discuss with your health care provider the possibility of incorporating weight-bearing exercises into your workout routine. Activities like walking, jogging and exercises that improve balance and coordination might be beneficial. New to exercise? Start slowly, as any additional movement can have benefits as you gain strength.
Make Your Surroundings Fall-Proof—Look around your home, inside and outside. Can you safely pass tables, chairs and other furniture? Are all the rugs and floorboards secure? Are there grab bars and handrails? Are bare floors slippery, even when dry? What about outside your home? Are there holes, cracks or uneven spots? Address these obstacles and other worries to make your home safer inside and out.
Dress for Safety – In addition to ensuring clothes do not drag the floor—a potential trip hazard—be mindful of what you are wearing on your feet. Wear rubber-soled shoes or sneakers, or slip-resistant socks or slippers. Specifically designate these as “inside wear only” if you do not want to track the outside dirt and grime into the home.
Stay Aware – Maintaining annual well visits may help address health issues and concerns early, including bone health. And if something seems not quite right, say something.
While we cannot prevent all injuries, no matter how careful we are, maintaining strong bones, gaining strength, and improving balance may lessen the impact of a fall and speed recovery, even from other injuries. So, bone up on your health for a stronger future.
